Upper and Mid Back Stretches
These five upper to mid back stretches can really help to improve mobility and reduce pain caused by posture, inactivity or repetitive strain. Cat-Cow Stretch (aka: Cat-Camel) Start on your hands and knees in a tabletop position. As you inhale, arch your back...
Wrist/Grip Strengthening Exercises
These exercises help prevent pain, improve hand function and protect against overuse injuries. Do the exercises two to three times per week and begin without weights if you are recovering from an injury. Before you begin the exercises here are a few tips: Warm up with...
Wrist and Hand Stretches for Flexibility and Pain Relief
Often our wrists and hands are ignored until we have pain and stiffness. It is important to keep our wrists and hands flexible to help reduce pain from repetitive strain (eg. typing, sports) and managing conditions like arthritis, carpal tunnel syndrome and...
Gentle Elbow Exercises
The following exercises are to be completed 2-3 times a week on non-consecutive days. Wrist Curls (palm up and down) Sit with your forearm resting on a table or your thigh, with your wrist hanging off the edge. Hold a light weight (1-3lbs – soup can also works)...
Five Most Effective Elbow Stretches
Below are five wonderful elbow stretches that can help with general stiffness or soreness, after injury or prolonged inactivity as well as golfer’s or tennis elbow. Here are five exercises to help movement in frozen shoulder or arthritic shoulders. Wrist...
Shoulder Exercises for Frozen Shoulder/Arthritis
The key with exercises or stretches for frozen shoulder and arthritis is gentle pain free movements. Avoid forceful stretches or high resistance strengthening. Stretch to discomfort, not pain. If there is sharp or deep pain then stop the exercise. Warm up first with a...
Five Exercises for Shoulder Strengthening
These exercises are to complement shoulder stretches and help stabilize the shoulder joint, reduce pain over time and help improve posture. The following exercises focus on the rotator cuff, scapular stabilizers and postural muscles. These exercises are to use your...
Five Shoulder Stretches to Help with Stiffness and Posture
Below are five stretches that are helpful for people dealing with stiffness, overuse or shoulder impingement issues. Please be mindful that if you are experiencing shoulder pain, especially from poor posture or overuse/repetitive use that you pair stretching with...
5 Neck Exercises for Strengthening
Neck exercises are important to target key neck muscles that include the sternocleidomastoid, upper trapezius, levator scapulae, and the deep cervical flexors. Strengthening the neck helps improve posture and support spinal alignment. It can also help reduce neck...
FIVE NECK STRETCHES TO HELP WITH MOBILITY
FIVE NECK STRETCHES TO HELP WITH MOBILITY Upper Trapezius Stretch Sitting or standing tall, gently tilt your head to one side (ear to shoulder). You may use your hand on the same side to gently deepen the stretch by applying light pressure. Hold for 10-30 seconds and...
Exercise Benefits Over 90
Have you ever seen the 96-year-old who trains and runs the spartan race? I highly recommend doing an internet search on this and see what I mean. The point is that age is just a number. You can exercise and move at any age. Below are some research articles that...
Three Types of Cool-Down Exercises After a Workout
In the last blog we spoke about reasons why cooling down after a workout helps recovery. Below are three types of exercise you can choose from to include in your cool down routine. Light Aerobic Activity – After a more intense workout, it is important to slowly...
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